Fiber and Belly Fat

Bulk up to slim down. Trim belly fat by increasing your daily soluble fiber intake. Good sources include peas, apples, citrus and oats.
Want to get rid of that spare tire around your waist? Fill up on fiber-rich fruits, vegetables, legumes and whole grains. According to research published in the journal Obesity, boosting soluble fiber intake by 10 grams per day led to a 3.7 percent decrease in belly fat over the course of five years. You can get that much fiber by eating two small apples, one cup of green peas and half a cup of pinto beans.
The more soluble fiber people consumed daily, the more abdominal fat they lost. Fat that accumulates around the stomach, also known as visceral fat, is more dangerous than other types of body fat. It’s thought to produce hormones and other substances linked to a host of chronic diseases, like high blood pressure and diabetes.
Another surefire way to drop belly flab: exercise. While regular, moderate exercise, like a brisk walk, can prevent it, vigorous activity is needed to get rid of it. Researchers found that 30 minutes of vigorous exercise two to four times per week resulted in a 7.4 percent visceral fat loss over five years.